Calories in Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt
Generic food Cooked Breakfast Cereals
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contains 56 kcal per 100 g. A typical serving of 1 cup (244 g) provides about 137 kcal.
Roughly 86% of its calories come from carbohydrates, with 11% from protein and 3% from fat (estimated with general energy factors).
That is less energy than the typical item in breakfast cereals on FoodFactly, where the median is 371 kcal per 100 g across 195 foods.
100 g provides 23% of the Daily Value for iron and 10% of the Daily Value for Folate (B9).
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 56 kcal | |
| Total fat M | 0.2 g | 0.3% |
| Saturated fat C | 0.051 g | 0.3% |
| Trans fat C | 0 g | |
| Sodium M | 34 mg | 1% |
| Total carbohydrates C | 11.7 g | 4% |
| Dietary fiber M | 0.7 g | 3% |
| Total sugars M | 0.07 g | |
| Protein M | 1.4 g | 3% |
| Vitamin C M | 0 mg | 0% |
| Vitamin E M | 0.04 mg | 0.3% |
| Vitamin K M | 0 µg | 0% |
| Thiamin (B1) M | 0.093 mg | 8% |
| Riboflavin (B2) M | 0.067 mg | 5% |
| Niacin (B3) M | 0.8 mg | 5% |
| Pantothenic acid (B5) M | 0.27 mg | 5% |
| Vitamin B6 M | 0.031 mg | 2% |
| Folate (B9) C | 40 µg | 10% |
| Calcium M | 104 mg | 8% |
| Iron M | 4.1 mg | 23% |
| Magnesium M | 7 mg | 2% |
| Phosphorus M | 47 mg | 4% |
| Potassium M | 23 mg | 0.5% |
| Zinc M | 0.22 mg | 2% |
| Copper M | 0.036 mg | 4% |
| Manganese M | 0.19 mg | 8% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 11%
- Carbohydrates 86%
- Fat 3%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein1.4 gin the lowest quarter of breakfast cereals (median 8.5 g)
- Fiber0.7 gin the lowest quarter of breakfast cereals (median 5 g)
- Sugars0.07 gin the lowest quarter of breakfast cereals (median 18.4 g)
- Fat0.2 gin the lowest quarter of breakfast cereals (median 3.7 g)
- Saturated fat0.051 gin the lowest quarter of breakfast cereals (median 0.63 g)
- Sodium34 mgbelow the median for breakfast cereals (median 344 mg)
- Protein per 100 kcal2.6 gprotein density, useful for comparing foods with different calorie levels
- Water86.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.03 g |
|---|---|
| Polyunsaturated fat C | 0.1 g |
Sugars and starch (6)
| Sucrose M | 0.07 g |
|---|---|
| Glucose M | 0 g |
| Fructose M | 0 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Amino acids (19)
| Tryptophan M | 0.014 g |
|---|---|
| Threonine M | 0.038 g |
| Isoleucine M | 0.055 g |
| Leucine M | 0.11 g |
| Lysine M | 0.057 g |
| Methionine M | 0.029 g |
| Cystine M | 0.028 g |
| Phenylalanine M | 0.072 g |
| Tyrosine M | 0.06 g |
| Valine M | 0.076 g |
| Arginine M | 0.062 g |
| Histidine M | 0.031 g |
| Alanine M | 0.065 g |
| Aspartic acid M | 0.079 g |
| Glutamic acid M | 0.57 g |
| Glycine M | 0.07 g |
| Proline M | 0.35 g |
| Serine M | 0.091 g |
| Hydroxyproline M | 0 g |
Individual fatty acids (45)
| EPA (omega-3, 20:5 n-3) M | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0 g |
| ALA (omega-3, 18:3 n-3) M | 0.006 g |
| Linoleic acid (omega-6, 18:2) ? | 0.096 g |
| SFA 4:0 M | 0 g |
| SFA 6:0 M | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0 g |
| SFA 16:0 M | 0.045 g |
| SFA 18:0 M | 0.006 g |
| SFA 20:0 M | 0 g |
| MUFA 18:1 ? | 0.028 g |
| PUFA 18:3 ? | 0.006 g |
| PUFA 20:4 M | 0 g |
| SFA 22:0 M | 0 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 ? | 0.001 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0.001 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) M | 0 g |
| SFA 15:0 M | 0 g |
| SFA 17:0 M | 0 g |
| SFA 24:0 M | 0 g |
| TFA 18:1 t M | 0 g |
| TFA 22:1 t M | 0 g |
| TFA 18:2 t not further defined M | 0 g |
| PUFA 18:2 CLAs M | 0 g |
| MUFA 24:1 c M | 0 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| MUFA 16:1 c M | 0.001 g |
| MUFA 18:1 c M | 0.028 g |
| PUFA 18:2 n-6 c,c M | 0.096 g |
| MUFA 22:1 c M | 0 g |
| PUFA 18:3 n-6 c,c,c M | 0 g |
| MUFA 17:1 M | 0 g |
| PUFA 20:3 ? | 0 g |
| Fatty acids, total trans-monoenoic C | 0 g |
| Fatty acids, total trans-polyenoic C | 0 g |
| MUFA 15:1 M | 0 g |
| PUFA 20:3 n-3 M | 0 g |
| PUFA 20:3 n-6 M | 0 g |
| PUFA 22:4 M | 0 g |
Carotenoids (7)
| Tocopherol, beta M | 0.02 mg |
|---|---|
| Tocopherol, gamma M | 0.15 mg |
| Tocopherol, delta M | 0 mg |
| Tocotrienol, alpha M | 0.02 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (7)
| Water M | 86.2 g |
|---|---|
| Ash M | 0.42 g |
| Energy C | 234 kJ |
| Vitamin K (Menaquinone-4) M | 0 µg |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid M | 15 µg |
| Folate, food ? | 14 µg |
Other forms of Cereals
Raw, cooked, dried and processed versions are separate records with their own measured values.
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Whole wheat cereal, cooked Cooked | 47 | 1.6 g | 10.4 g | 0.28 g |
| Wheat cereal, chocolate flavored, cooked Cooked | 49 | 1.8 g | 11 g | 0.47 g |
| Cereal, cooked, NFS Cooked | 64 | 2.2 g | 11.4 g | 1.1 g |
| Oat bran cereal, cooked Cooked | 46 | 3.2 g | 12.3 g | 1.3 g |
| Hominy, cooked Cooked | 88 | 1.5 g | 13.8 g | 2.9 g |
| Masa harina, cooked Cooked | 97 | 2.3 g | 20.5 g | 0.99 g |
| Grits, regular or quick, made with water, no added fat | 58 | 1.2 g | 12.4 g | 0.28 g |
| Cornmeal mush, no added fat | 58 | 1.1 g | 12.5 g | 0.28 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked cereals?
100 g of cooked cereals has 56 kcal. 1 cup (244 g): about 137 kcal.
How much protein is in cooked cereals?
Cooked cereals contains 1.4 g of protein per 100 g (3% of the 50 g Daily Value), or 3.5 g in 1 cup (244 g). About 11% of its calories come from protein. Compared with other breakfast cereals, that is in the lowest quarter (median 8.5 g).
How many carbs are in cooked cereals?
Cooked cereals has 11.7 g of total carbohydrates per 100 g, including 0.7 g of fiber and 0.07 g of sugars.
How much fat is in cooked cereals?
Cooked cereals contains 0.2 g of fat per 100 g, of which 0.051 g is saturated (0.3% of the Daily Value).
What vitamins and minerals does cooked cereals contain?
Per 100 g, the most notable amounts relative to the Daily Value are iron (23% DV) and Folate (B9) (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked cereals?
100 g contains 34 mg of sodium, 1% of the 2,300 mg Daily Value.
Does cereals have the same nutrition cooked and dried or dry?
No. Per 100 g, cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt has 56 kcal, while cereals, corn grits, white, regular and quick, enriched, dry has 370 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 173008. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.